Pork, potatoes, and vegetables excluding carrots, broccoli, and dark-green leafy; no sauce
Common food
A hearty, rustic combination of tender pork, fluffy potatoes, and a medley of crisp vegetables like peas, corn, or green beans. The dish offers a comforting, savory flavor with a satisfying mix of textures, from the meat's chew to the vegetables' snap. It's a balanced, low-calorie meal with a good protein-to-carb ratio for sustained energy.
Calorie split: 20% protein · 44% carbs · 36% fat
↓ Full nutrition💚 Why it's loved
People love this dish for its comforting, home-cooked appeal and incredible versatility—it's a canvas for countless regional herbs and spices. It delivers a satisfying, complete meal in one bite, blending savory meat with earthy starch and fresh vegetables.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium if seasoned heavily or using processed pork cuts, which may concern those monitoring blood pressure. To counteract this, opt for fresh pork, control added salt, and boost flavor with herbs like rosemary, thyme, or garlic. The starchy potatoes can cause a quicker blood sugar rise for some; pairing with the protein-rich pork and fibrous vegetables helps slow digestion.
Key benefits
- High-quality protein from pork supports muscle maintenance.
- Complex carbohydrates from potatoes provide steady energy.
- Low in sugar, making it suitable for stable blood sugar management.
- Contains dietary fiber from vegetables and potatoes for digestive health.
- A nutritionally balanced one-plate meal.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The combination of pork and potatoes is a cornerstone of many national cuisines because both ingredients were historically accessible and calorie-dense, providing essential energy for labor-intensive societies.
Full nutrition (USDA data · scales with serving)
| Water | 71.6 g |
| Energy | 133 kcal |
| Protein | 6.6 g |
| Total lipid (fat) | 5.4 g |
| Carbohydrate, by difference | 14.9 g |
| Fiber, total dietary | 1.7 g |
| Total Sugars | 1.1 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 0.52 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 81.0 mg |
| Potassium, K | 317 mg |
| Sodium, Na | 308 mg |
| Zinc, Zn | 0.71 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 6.6 ug |
| Vitamin C, total ascorbic acid | 5.4 mg |
| Thiamin | 0.25 mg |
| Riboflavin | 0.09 mg |
| Niacin | 2.0 mg |
| Vitamin B-6 | 0.28 mg |
| Folate, total | 12.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 12.0 ug |
| Choline, total | 29.6 mg |
| Vitamin B-12 | 0.13 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 4.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 33.0 ug |
| Carotene, alpha | 9.0 ug |
| Cryptoxanthin, beta | 14.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 147 ug |
| Vitamin E (alpha-tocopherol) | 0.73 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 9.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 0.75 g |
| SFA 18:0 | 0.31 g |
| Fatty acids, total monounsaturated | 2.3 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 2.2 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.6 g |
| PUFA 18:2 | 1.4 g |
| PUFA 18:3 | 0.17 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 14.0 mg |
Amino acid profile (per 100g)
Estimated from Pork, cured, salt pork, raw — USDA does not publish this profile for Pork.
| Tryptophan | 0.02 g |
| Threonine | 0.17 g |
| Isoleucine | 0.13 g |
| Leucine | 0.35 g |
| Lysine | 0.42 g |
| Methionine | 0.07 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.19 g |
| Tyrosine | 0.08 g |
| Valine | 0.24 g |
| Arginine | 0.52 g |
| Histidine | 0.06 g |
| Alanine | 0.28 g |
| Aspartic acid | 0.42 g |
| Glutamic acid | 0.69 g |
| Glycine | 0.36 g |
| Proline | 0.27 g |
| Serine | 0.19 g |
FAQ
Is this dish good for weight loss?
At 133 kcal per 100g, it's relatively low-calorie and high in protein, which can promote satiety. However, portion control is key, as potatoes are energy-dense. Focus on a larger ratio of vegetables to potatoes.
Can I make it ahead of time?
Yes, this dish often tastes better the next day as flavors meld. Store in an airtight container in the fridge for 3-4 days. Reheat thoroughly until steaming hot.
What's the best cut of pork to use?
Lean cuts like pork loin or tenderloin keep the dish light. For richer flavor and tenderness in stews, shoulder or butt works well but will increase the fat content slightly.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.33 kcal/g · 20% calories from protein · 1.7 g fiber · 1.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.97 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.